Stimulus control therapy serves to create an association between bed and sleep quickly. There are five steps that must be followed so that sleep is faster:
1. Go to bed only when you feel sleepy
That way you avoid rolling on the bed.
2. Use bed only for sleep and sexual activity
Do not use it to study, read or watch television.
3. If you can not sleep, get up and go to another room.
If you spend more than 10 minutes unable to sleep in bed, it's time to get up and do other things for a while, then try to fall asleep again. Repeat this step as many times as necessary.
4. Set an alarm clock and wake up every day at the same time
Creating the habit of getting up at the same time will help the body to get a sleep rhythm.
5. Do not sleep during the day.
Daytime naps can mess up the sleep rhythm of your body.
By following these steps and reducing the number of activities performed in bed, the brain ceases to make different associations with it and associates the act of lying down to sleep, making the task easier.
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